WOD
Three Rounds for Time:
9 Dealift (Body Weight)
15 Push Up
21 Box Jumps
Run 400m
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Feat of Strength:
Practice strict pull-ups
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Endurance WOD:
Halloween Run
5k Time Trail
(Run starts at Halsey at 11:00)
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Post time and comments
Thursday, 29 October 09
WOD
For time:
Run 800m
30 Jumping pull ups
Run 600m
30 Push press (45#)
Run 400m
30 Sumo Deadlift High Pull (45#)
Run 200m
30 OHS (45#)
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Feat of Strength:
Deadlift 3-3-3-3-3
Find your 3 rep max.
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Post time and comments.
For time:
Run 800m
30 Jumping pull ups
Run 600m
30 Push press (45#)
Run 400m
30 Sumo Deadlift High Pull (45#)
Run 200m
30 OHS (45#)
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Feat of Strength:
Deadlift 3-3-3-3-3
Find your 3 rep max.
-----
Post time and comments.
Wednesday, 28 October 09
Unlike pop culture, at CrossFit we are more impressed with what the body can do than how it looks. A strong body in motion is the more beautiful than a thin body posed and air brushed. During the air-gasping, grunting, weight-throwing, sweat-flying middle of a workout, the size and shape of our bodies (unless in relation to proper movement) is simply not a focus. Anyone who is concerned about jiggle during a pull up or worried about whether or not their belly rolls over the waistline during a deadlift isn't working hard enough. It is true, however, regardless of what your goals are, if you come into the gym and put in the hard work, your body will change. You will become stronger, faster and fitter. Looking good just happens to be icing on the cake.-----
WOD
“Tabata This”
Eight Tabata rounds (20 seconds on, 10 seconds off) each of:
Dumbbell Swing
Dynamic Push-Ups
Weighted Sit-Ups
Tuck-jumps
(Rest for one minute between each Tabata round – which should allow for adequate time to rotate stations.)
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Endurance WOD:
Choose ONE of the Following Sports
Swim, Bike, Run, Row
All out Efforts
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
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Post comments.
Tuesday, 27 Octobr 09
Max Rounds in 20 Minutes
5 Hand Stand Push Ups
10 Knees to Elbows
15 Wall Balls (20#m, 14#w)
2 Person Teams: Each team member starts on a separate exercise and cannot pass one another.
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Feat of Strength: 2000m row for time.
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Post rounds and comments.
Monday, 26 October 09
WOD
10 Box Jumps
1 Ring Dip
9 Box Jump
2 Ring Dips
8 Box Jump
3 Ring Dips
...
1 Box Jump
10 Ring Dips
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Feat of Strength:
Practice Handstand Push-ups and Kipping Pull-ups
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Endurance WOD:
Recovery....3 rounds, 15 reps of
Push-ups
Kettlebell Swings
Pull-ups
GHD Sit-ups
Hip Extensions
-----
Post time and comments.
10 Box Jumps
1 Ring Dip
9 Box Jump
2 Ring Dips
8 Box Jump
3 Ring Dips
...
1 Box Jump
10 Ring Dips
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Feat of Strength:
Practice Handstand Push-ups and Kipping Pull-ups
-----
Endurance WOD:
Recovery....3 rounds, 15 reps of
Push-ups
Kettlebell Swings
Pull-ups
GHD Sit-ups
Hip Extensions
-----
Post time and comments.
Friday, 23 October 09
WOD
1 mile of Burpees
200 meters
10 burpees
8 rounds for time.
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Endurance WODChoose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
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Post time and comments.
Thursday, 22 October 09
FRAN
21-15-9
Thrusters (95#m, 65#w)
Pull-ups
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Feat of Strength:
Cheer your friends on as they crush Fran.
-----
Post time and comments.
21-15-9
Thrusters (95#m, 65#w)
Pull-ups
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Feat of Strength:
Cheer your friends on as they crush Fran.
-----
Post time and comments.
Wednesday, 21 October 09
WOD
10 ft Bear Crawl w/ Dumbbells
20 Jumping Lunges
30 Sit Ups
4 rounds for time.
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Feat of Strength:
Mini-Fran....5-3-2
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
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Post time and comments.
10 ft Bear Crawl w/ Dumbbells
20 Jumping Lunges
30 Sit Ups
4 rounds for time.
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Feat of Strength:
Mini-Fran....5-3-2
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
-----
Post time and comments.
Tuesday, 20 October 09
WOD
"Running Cindy"
Complete as many rounds as possible in 20minutes of:
400m run
then 3 rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
-----
Feat of Strength:
Practice double unders and/or complete something in binder.
-----
Post comments and rounds.
"Running Cindy"
Complete as many rounds as possible in 20minutes of:
400m run
then 3 rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
-----
Feat of Strength:
Practice double unders and/or complete something in binder.
-----
Post comments and rounds.
Monday, 19 October 09
“Annie R U OK?”
21.15.9 reps of:
Thrusters
SDHP
Burpees
MB Cleans
Wall Balls
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y wearing baggy t-shirt, holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 5 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 3 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
-----
Zone Link:
http://www.bruemedia.com/crossfitflood/CrossFit_Journal_21.pdf
GIVE ME JUST TWO WEEKS!!
Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]
21.15.9 reps of:
Thrusters
SDHP
Burpees
MB Cleans
Wall Balls
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y wearing baggy t-shirt, holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 5 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 3 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
-----
Zone Link:
http://www.bruemedia.com/crossfitflood/CrossFit_Journal_21.pdf
GIVE ME JUST TWO WEEKS!!
Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]
Friday, 16 October 09
WOD
7 Rounds for time:
5 Burpees
5 Wall Balls (20#m/14#w)
5 Pull-ups
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Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
Swim: 20 x 25m all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.
Row: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.
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Post comments and time.
7 Rounds for time:
5 Burpees
5 Wall Balls (20#m/14#w)
5 Pull-ups
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Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
Swim: 20 x 25m all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.
Row: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.
-----
Post comments and time.
Wednesday, 14 October 09
WOD
3 Overhead Squats (115#m/95#w)
6 Box Jumps
9 Pullups
as many rounds as possible in 20 minutes.
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Post comments and time.
3 Overhead Squats (115#m/95#w)
6 Box Jumps
9 Pullups
as many rounds as possible in 20 minutes.
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Post comments and time.
Tuesday, 13 October 09
Saturday, 10 October 09
SATURDAY WOD
0900 @ HALSEY GYM
**Update...due to the holiday on Monday there will be one WOD at 0900.
Kids are welcome.**
0900 @ HALSEY GYM
**Update...due to the holiday on Monday there will be one WOD at 0900.
Kids are welcome.**
Friday, 09 October 09
WOD
5 Rounds for time:
200 M Run (100 backwards/100 forwards)
10 Ring Dips
15 Wall Balls (20 lb, 14 lb)
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Feat of Strength:
100 Overhead Squats w/PVC
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Endurance WOD:
Choose ONE of The Following Sports:
Swim: 3x6 min, Rest 2 min Between intervals
Bike: 3x12 min, Rest 2 min Between intervals
Run: 3x10min, Rest 2 min Between intervals
Row: 3x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 3 intervals
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Post time and comments.
SPECIAL 15:30 FRIDAY WOD TOMORROW!
BRING A FRIEND TO SATURDAY'S WOD!
5 Rounds for time:
200 M Run (100 backwards/100 forwards)
10 Ring Dips
15 Wall Balls (20 lb, 14 lb)
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Feat of Strength:
100 Overhead Squats w/PVC
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim: 3x6 min, Rest 2 min Between intervals
Bike: 3x12 min, Rest 2 min Between intervals
Run: 3x10min, Rest 2 min Between intervals
Row: 3x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 3 intervals
-----
Post time and comments.
SPECIAL 15:30 FRIDAY WOD TOMORROW!
BRING A FRIEND TO SATURDAY'S WOD!
UPDATE - WEDNESDAY
My flight got in very late last night so Reese and I did not arrive home till midnight. We slept in till 09:30. Apologizes to everyone who were waiting on me this morning. To complicate things, I did not have Internet till this afternoon so I could not update the blog.
Due to the weather (Typhoon) there will not be a WOD tomorrow (Thursday) but you are all challenged to do 100 Burpees for time at home. Try and get you kids to count for you or maybe join in.
I WILL BE HAVING NORMAL CLASSES ON FRIDAY, 08:15, 09:00 and a special 15:30.
I happy to be back and I'm ready for a good WOD.
Due to the weather (Typhoon) there will not be a WOD tomorrow (Thursday) but you are all challenged to do 100 Burpees for time at home. Try and get you kids to count for you or maybe join in.
I WILL BE HAVING NORMAL CLASSES ON FRIDAY, 08:15, 09:00 and a special 15:30.
I happy to be back and I'm ready for a good WOD.
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